Month: February 2019

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

Teams of 2, split equally.

Each round for time! 11 minute time cap each round.

Row 1000m

Bike 70/56 Calories

Run x 20 shuttles – down and back is 1.

– Rest 3 minutes –

Group Warm up 

Group Mobility 

Strength 

Deadlift – 4×5 Start @ 50% – rest 2/2:30 between sets.

*Focus on a perfect start position and staying in your hamstrings and glutes.

WOD ( Workout of the Day ) 

AMRAP 14 minutes

19 Russian kettlebell swings Rx 53/35lbs

11 Power cleans Rx 135/95lbs

19 Sit ups

11 Shoulder to overhead Rx 135/95lbs

*All workouts can be scaled on an individual basis!

Group Warm up 

Group Mobility 

Strength 

Back squat – 8×2 Start @ 70% and build throughout the sets. Rest 1:30/2:00 between doubles.

WOD ( Workout of the Day ) 

3 Rounds for total rounds and reps:

3 minutes on – 1 minute off x 3 rounds

45 double unders

10 Pull ups / Rx+ 5 BMU

15 Goblet squats Rx 53/35lbs

*Start Fresh each AMRAP.

Group Warm up 

Group Mobility 

Strength 

12 minutes to find a bench press max for the day!

Bench press – 3×3 @ 80-82% of todays single – rest 1:30 between triples.

WOD ( Workout of the Day ) 

20 minute AMRAP

Teams of 2, split work equally. Score is total reps completed!

Ascending ladder of:

20 / 30 / 40 / 50 / 60 / 70 …. etc

Calorie bike

Dumbbell snatch Rx 50/35lbs

Burpees

Group Warm up 

Group Mobility 

WOD ( Workout of the Day )

Every 5 minutes – alternate between 1 & 2 ( 4 sets of each – 8 total )

1.) Row 300m + 20 box jumps + 15/12 Calorie bike

2.)  20 burpees + Bike 20/15 + Row 200m

RX – 8 rounds *4 of each.

Lv.2 – 6 rounds *3 of each.

Group Warm up 

Group Mobility 

Strength 

5 Rounds of:

3 Touch and go power cleans *Build in weight! + 50ft sled push + 5 lateral ball slams each side 40/20lbs.

Rest 1:30

WOD ( Workout of the Day ) 

Teams of 2, for time. Split work equally!

30 Shuttle runs – down and back counts as one trip.

100 Power cleans Rx 135/95lbs Lv.2 95/65lbs

100 Shoulder to overhead

20 Shuttle runs

50 Power cleans Rx 185/125lbs Lv.2 155/105lbs

50 Shoulder to overhead

10 Shuttle runs

Group Warm up 

Group Mobility 

Strength 

Back squat – 8×3 @ 80-82% Rest 1:30/2:00 between triples.

WOD ( Workout of the Day ) 

12 minute AMRAP

25 Double unders / 50 singles

10 Lunges *5 each leg. Front rack  Rx 135/95lbs Lv.2 95/65lbs

15 Sit ups – Rx+ GHD

Group Warm up 

Group Mobility 

Strength 

16 minute alternating EMOM

1.) Power Snatch + Squat snatch

2.) 2-5 Handstand push ups *Strict if possible.

WOD ( Workout of the Day ) 

Every 3 minutes, for 6 rounds.

20/15 Assault bike calorie sprint + 3-6 Unbroken bar muscle ups / 6-12 Unbroken chest to bar

Group Warm up 

Group Mobility 

Strength 

Deadlift 5×1 start @ 75% and build each set. The goal is to hit a heavy single on the day with no misses!

WOD ( Workout of the Day ) 

Row 500m

30 Toe to bar

15 Deadlifts Rx 225/155lbs

Row 500m

25 Toe to bar

10 Deadlifts

Row 500m

20 Toe to bar

5 Deadlifts

Group Warm up 

Group Mobility 

Strength 

15 minutes to find a heavy clean & jerk for the day!

WOD ( Workout of the Day ) 

For time:

40 . 30 . 20 . 10

Wall ball shots  Rx 20/14lbs

Kettlebell swings – American.  Rx 53/35lbs  Lv.2 35/20lbs